[Deb McCaffery]

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56 minutes tonight.

15 min – warm-ups, stretches, squats, leg raises.

10 min – SNT against the door jam with the block. Part of one rep, but 3 minutes in messed it up and had to start over. One full rep at 7 minutes.

18 min – rep’d Chum Kiu through R pierce, double chamber.

5 min – Mook Jong in the air #10 + first 10 moves of #20.

5 min – Sil Lin Dai Da’s – wu, tan, boat, gwat, goang.

3 min – 100 ea. chang wu and biu wu.

[Gary]

leading my small local group for 2hrs this afternoon

usual stretch routine, with crow pose instead of frogger for those that can; slow SNT@12mins; basic drill “chung choi with entry”; chung choi to dan chi; detailed dan chi sao in rotating line; energy #1 loss/absence; slow luk sao 30mins.

[Clint Chevalier]

75 Min.

PM Practice: Siu Nim Tao: 4 x Moderate Speed. Start to Finish.

Mook Jong: 4 x 10, 20 & 30. Slow Speed

Sil Lin Di Das: 5 x Each, Lt and Rt Sides

Chain Punch: 20 x Moderate Speed

5 Energies 5 x Lt and Rt sides, Moderate Speed

[Deb McCaffery]

41 minutes tonight.

15 min – warm-ups, stretches, squats, leg raises.

9 min. – one slow SNT against door jam with block. When my arm are extended forward, I pull away from the wall. Should my stance be lower or is this a matter of strengthening my core?

12 min – Chum Kiu through R pierce, double chamber.

5 min – Mook Jong #10 + first 10 moves of #20.

[Gary]

travel day, so short 14min hotel room practice before bed

1xSNT@2min, 1xSNT@8mins, 1xBJ so far

[Josh]

4-20-26

75-minute practice

25-minute Warmup, Strength training, and PT

10-minute Siu Nim Tao (no wall or block)

15-minute classroom lesson on SNT refinement and Mook Jong #30

4-minute 1-2-1 Drill

2-minute Bong Wu Tan Da Drill

10-minute Section 1 Siu Nim Tao very slow for refinement

Mook Jong #10, #20 3x @120 BPM 10x #30 Slow to learn the form

Refinement in SNT made me realize that I was not doing the form 100% perfectly. Will be working very hard to refine form.

[Josh]

Practice for 4-21-26

60-minute practice

25-minute warmup, strength training, and PT

15-minute Section 1 of Siu Nim Tao 10x for refinement

#10, #20, and #30 on the Mook Jong 10x #30 very slow learning the form

4-minute 1-2-1 Drill

2-minute Bong Wu Tan Da Drill

I had to review the #30 form video several times. I also noticed that during the Siu Nim Tao refinement that Ting Yiu was not where it needs to be. I am working harder on that.

[Clint Chevalier]

75 Min.

PM Practice: Siu Nim Tao: 4 x Moderate Speed. Start to Finish.

Mook Jong: 4 x 10, 20 & 30. Slow Speed

Sil Lin Di Das: 5 x Each, Moderate Speed

Chain Punch: 20 x Moderate Speed

5 Energies 5 x Lt and Rt sides, Moderate Speed

[Deb McCaffery]

59 minutes tonight.

13 min – warm-ups, stretches, squats, leg raises.

11 min – SNT – 1x moderate speed without door jam and block and 1x moderate speed with door jam and block.

16 – min – Chum Kiu reps through R pierce, double chamber.

14 min – Mook Jong #10 + first ten moves of #20 on dummy and in the air.

5 min – lop da reps on dummy.

[Gary]

light abbreviated stretch routine to start PM hotel practice

1xSNT@8mins, slowly and mindfully focussed on duality and independence; 1xCK tried to go equally slowly and mindfully, forgot where I was a couple of times and then restarted at demonstration speed – seems I need to work this one some more; HJ #010-#030 also demo speed

[Josh]

4-22-26

50-minute practice

25-minute Warmup, Strength Training, and PT

15-minute SNT refinement for the 1st section

10-minute Mook Jong Practice for #30

I was having a hard time keeping my head still during the ABC Portion of SNT. I am still figuring out how to do that and keep my head still.

[Clint Chevalier]

75 Min.

PM Practice: Siu Nim Tao: 3 x Moderate Speed. Start to Finish.

Mook Jong: 4 x 10, 20 & 30. Moderate Speed

Sil Lin Di Das: 5 x Each, Moderate Speed

Chain Punch: 20 x Moderate Speed

5 Energies 5 x Lt and Rt sides, Moderate Speed

[Deb McCaffery]

46 minutes tonight.

13 min – warm-ups, stretches, squats, leg raises.

7 min – one slow SNT against door jam with block. Doing better at relaxing. My neck didn’t bother me hardly at all! 🙂

11 min – Chum Kiu reps through R pierce, double chambers.

5 min – Mook Jong reps in the air #10 + first 10 moves of #20,

5 min – chain punches with 4 direction footwork. Getting pretty smooth.

5 min – 1-2-1 drill. Changing out forward moves from two punches to tan da to tan chang and I’m doing the footwork in a curve as if centering on the dummy.

[Gary]

last PM hotel room practice this week!

short stretch up routine then focussed on duality and root today; 1xSNT@8mins; 2xCK

[Josh]

4-23-26

60-minute practice

20-minute Warmup, Strength Training, and PT

20-minute Siu Nim Tao Section 1 Practice. Focusing on stance, Ting yiu, chamber and other refinement pieces from Sifu.

3-minute 1-2-1 Drill

2-minute Moving Chain Punch Drill

10-minute Mook Jong Practice #10 and #20 @ 120 BPM and #30 just learning so practicing slow.

3x Chum Kiu to make sure I am working on that form as well.

I started opening the horse a bit slower today and that kept my head from bouncing. Will keep focusing on that. Also working hard to get elbows on the centerline during the first section of SNT.